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Top Ways To Make Your Biceps Workout Growing


Best Ways To Make Your Biceps Workout Growing


Even if you’re changing exercises consistently, there is still a chance that your program lacks other important elements that are necessary to spur biceps growth.

Equally as important is examining the types of contractions you’re using.

A lot of people do curls using too much weight and poor form. That removes constant tension from their biceps.

Use these seven methods and exercises to shakeup your bi’s routine to get your guns growing.

PARTIAL REP CURLS

The most common partial-rep biceps movement is 21s.

You’re basically doing seven reps from the bottom [of the movement] to the halfway point, seven more reps from the halfway point the top of the movement, and then seven full-range reps.

Also, don’t get stuck on the number 21. Raise or lower the rep count to meet your fitness level.

Do it : Partial Rep Hammer Curls

Divide the range of motion of the curl into two halves.

Perform the desired number of reps for each half of the movement, and then finish by doing the full ROM movement.

Static contractions holding the weight in a fixed position for a set period of time are more taxing on the muscle and can lead to serious strength and size gains.

ISOMETRIC BICEP CURLS

Static contractions holding the weight in a fixed position for a set period of time are more taxing on the muscle and can lead to serious strength and size gains.

Do it : Barbell Static Curls

Using a straight bar, dumbbell or free weights, hold the weight at the halfway point for 20 seconds,Friedman suggests. Then slowly lower to the start position.

DROP SETS

Drop sets are a terrific method to use when you’re pressed for time.

Along with injecting intensity into your workout, they also exhaust the muscle quicker than standard sets.

Depending on your fitness level, you can do a drop set on your final set, or execute them on every set.

Do it : Barbell Curl Drop Set

Perform a set of barbell curls until you reach failure. Immediately reduce the weight used in the previous set by 20-50 percent and squeeze out more reps.

BACK AGAINST THE WALL CURLS

Use momentum too often? Plant your back against the wall when you curl. This will help isolate your biceps, but it’s also important to keep your core fully engaged,suggests Friedman.

Do it : Back-Against-The-Wall Dumbbell Alternating Biceps Curls

Put your back against a wall (or put a Swiss ball between your back and the wall), bend your knees slightly, and keep your elbows in contact with the wall (or ball) as you execute reps.

NEGATIVE CURLS

The additional resistance of the negative requires your biceps to recruit more muscle fibers. “People are typically stronger eccentrically than they are concentrically,” says Friedman.

Without adding that extra resistance [of holding the negative], you’d be recruiting the same amount of muscle fibers as you would with the standard movement.

Do it : Preacher Curl Negatives

Perform a low-rep set using a full range of motion.

Use a heaver weight than you normally would for a standard preacher curl set, and slowly lower the weight until your arms are outstretched.

If possible, have a spotter help you return the weight to the start position.

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